Cassey Ho's Blog, page 84
October 11, 2019
Shoot Day StReSs | 57 of 90
Hey guys,
It is 10:50 PM on Friday and I pretty much just finished eating dinner after an intense 12 hour day of shooting – running on 3 hrs of sleep!
So, remember how yesterday I told you that the shoot started falling apart the night before?? Well, it fell a part even more.
YAH.
One of our camera guys said he was throwing up at 9 PM last night and wouldn’t be able to make it. And then a huge brush fire started about 10 miles away from our shoot location. This morning the sky was raining ash and everyone’s clothes started smelling like cigarettes. Some people were over 1 and a half hours late to the shoot and it seriously delayed our start time.
BUT.
It was the most incredible day ever.
Like, oh my goodness. Amaze incredible!!!!
The energy was infectious. The vibes were beyond positive. And the POPsters I got to meet were SOOOOOOO cool! We all were cheering each other on, dancing, laughing, and just being so real and vulnerable with each other.
We ended up getting everything that we needed and finished literally right before our location rental time was up, so all was good. PHEW. I am def gonna sleep in on Saturday!!!
Anyway, I am hoping to share these videos with you before the end of the year. I am very excited about them. I hope they are impactful to you and to a lot of women. Here’s a sneak peek behind the scenes pic.
I’m not going to do my traditional meals post today because I am too tired to blog. I’m trying to make sleep my priority! TRYING. So, will resume planned programming tomorrow :)
In the mean time, wanna see some new choreography I learned in heels class?
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A post shared by Cassey Ho (@blogilates) on Oct 11, 2019 at 10:33pm PDT
And yah. The losing followers thing is real.
Whatever. NIGHT! Love you!!
The post Shoot Day StReSs | 57 of 90 appeared first on Blogilates.
October 10, 2019
My worst gym experience ever | 56 of 90
UMMMM
It’s the night before the big shoot and of course things have ALREADY GONE WRONG.
First, we went to go pick up the lighting, and turns out – it was’t just a few bulbs or whatever. IT WAS A FULL CAR.
Thank goodness we just got the new Tesla Model X (our old car would def not be able to fit all of this). No one told us we needed to rent a truck basically!!??? Sam is REALLY not happy about putting all of this dirty equipment in his new baby. He is also not happy about how intense this shoot is turning out to be. I told him that I wanted to make some cool videos and he was all good until he found out that “cool videos” meant really-elaborate-full-on-production-with-a-20+person-cast-and-crew.
OOPS.
NOT.
Secondly, when we casted the girls for the shoot, it took a long time because I was looking for very specific things. When we finally got the perfect combination of girls, we were so lucky that everyone said they were in! UNTIL…TONIGHT. We had a couple drop outs last minute. Like, WHAT!!!! We started FREAKING OUT.
Luckily, we were able to ask a really nice POPster and a close colleague to step in…hopefully nothing changes when I wake up tomorrow…
Thirdly, there were some issues with our camera rentals and they wouldn’t let our director pick up the camera…
AHHHHHHHHH
But everything is sorted now.
I THINK.
I ended up going to my heels dance class and being like – okay whatever happens happens. Anyway, on to what I ate yesterday!!
Yesterday’s Recap:
Fit Journal entry.
You guys. Last night I went to the weirdest class I have ever taken on Classpass.
It was supposed to be a weightlifting class. When I came in, the receptionist handed me a piece of paper and didn’t say anything. Then I was like, “what’s this?” She told me it was my workout and to take it upstairs. I was like okayyyyyyy…So I get upstairs and there were a few people hanging around waiting on their phones. I asked one guy if class had started yet (I was already a few min late) and he was like “no, the instructor is downstairs.” So I kinda just waited awkwardly in the corner with my paper. Then a couple minutes later, this guy saunters up the stairs texting and checking his Apple Watch. He finally noticed me after he looked up from his watch 1 minute later, and then asked me, “have you ever worked out before?”
Inside I was furious. But outside, I smiled and politely said yes.
Turns out the paper was our workout for the day, all I had to do was follow it. I found out that the instructor wasn’t going to teach a group fitness class at all! Basically the “idea” was that it was an open gym and I could ask for help if I needed it. Except…he was constantly on his phone the whole time, so I felt like I was always interrupting him!!!
Anyway, I was about 3/4 of the way through my workout when he started turning off the lights!!! He was like “are you done yet?” And I was like “uhhhhh I still have 2 circuits left.” He told me to just finish 1 more but he’s gonna start closing.
You guys. LITERALLY – he turned off the lights on me and another guy while we were still working out. We were bicep curling in the dark. I KID YOU NOT.
I ended up leaving and feeling…really weird and incomplete???
Honestly, I don’t even know what to say.
I’ve had bad classes before. But this tops em all guys.
LUNCH:
22% carbs, 42% fat, 36% protein
536 calories
For lunch, I had salmon with cauli rice and some sweet baby bell peppers! Tons of hot sauce and coconut aminos to season my fish and my rice! YUM.
After lunch, I had some seaweed! Love how salty, crunchy, and slightly fatty it tastes. So good.
Of course, my daily kombucha!
DINNER:
33% carbs, 55% fat, 22% protein
708 calories
I had cilantro lime cauliflower rice with ground turkey, pico de gallo, and a side of shishito peppers sautèed in olive oil, seasoned with coconut aminos and Trader Joe’s Everything But The Bagel seasoning! Oh yes and that is indeed Sriracha that you see!
For dessert, I had my pumpin pie hummus with fresh strawberries!
Yesterday I came in at 1,344 calories, 27% carbs (94g), 49% fat (74g) and 24% protein (82g). Not hitting my protein goal of 125ish again! I’ll need to plan my meals a little better, but right now I’m just trying to eat what’s in the fridge – and that includes my pumpkin pie hummus and my fruits which make me very very happy :) Slowly but surely I’ll get to the 125g protein mark.
Okay gotta got to bed! I’ve got an early call time!!! Make sure to check my IG stories tomorrow to see some behind the scenes!!
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October 9, 2019
Losing followers in exchange for being myself | 55 of 90
Progress update. I’m now on day 55 of my 90 day journey, feeling more energized, more confident and stronger than ever!!! 
October 8, 2019
Stretching myself too thin… | 54 of 90
This week I am beginning to feel like I am stretched too thin.
Too many projects going on, can’t find the right people to help expand the team, so I’m taking on a lot myself, and here I am staying up past 12 AM every night again when my #1 vow was to go to bed earlier and make sleep a priority. Clearly, I am not respecting my goals. And you know what? I know what the problem is. It’s me. I knowingly am doing this to myself.
Here are the issues…
I like having a bunch of projects going on at once.
I like being ridiculously productive.
I like not just achieving goals, but surpassing them.
Like I’ve said before, I link my self worth to my success. It’s something that has been ingrained in me since childhood. I’ve been taught that “okay” is absolutely not acceptable, and that if you’re not being challenged, then you could be doing so much more.
It’s like I live in this constant state of “how-can-you-keep-pushing-myself-more-than-you-did-last-time?” It’s good, but it’s terrible all at once! I never get a break because I don’t let myself have a break. I need to find a way to slow down…except…ugh…I don’t know how!
Anyway, I gotta get through this week. Gotta make it to the end of Friday for our big shoot, and then I will breathe a little this weekend. Except…now I need to handmake the family costumes for a Halloween party next Friday. You see what I mean? Coulda just bought a costume, but no. I decided to hand sew family costumes. WHY. WHY DO I DO THIS TO MYSELF!!????
On a separate note, I went to the clinic today and got all results back from my blood tests. There is A LOT to go through and I have a ton of reading material to go through before I will blog about this. I might just tackle one test result in one blog post, so we can spread this out.
Did I find some surprising things? Yes. Did I find some things I knew already? Yes. I am happy to say that there are areas where I can make some immediate improvements in my health. I’ll keep you posted on what those are in the upcoming blog posts! Excited to share everything with you guys!
Yesterday’s Recap:
My Fit Journal entry. I’ve been trying to sleep in more, so now I am doing my workouts after work. I don’t really like doing that – but I’m trying to prioritize sleep so that’s the trade off for now, until I find a way to get to bed earlier.
BREAKFAST:
100% carbs, 0% fat, 0% protein
80 calories
When we got into work, the team gave me and Sam some roses to celebrate our 1 year anniversary!!! It was so sweet!!! The roses were chosen to match the color of our wedding flowers!
LUNCH:
25% carbs, 53% fat, 22% protein
730 calories
For lunch, I had my fave ahi tuna salad from Tender Greens! I literally order the same thing every single time. Anyone else have a “staple” at a particular restaurant that they never change?
Post lunch I had some strawberries that were disappointingly bland. It’s almost as if we are out of berry season or something because all of my berries lately have seen sub par!!! Except…I just looked up berry season timelines and raspberries and strawberries are supposed to be good until the end of fall…soooooo not sure what’s up.
DINNER:
24% carbs, 45% fat, 31% protein
571 calories
We ate dinner at the office because life was cray, but we treated ourselves to some poke! YUM! I got a poke salad with salon and albacore! I also added some tamago or “sweet egg” along with edamame, serrano peppers, onions, and sprouts on top of my spring greens. On top, I got spicy mayo and house sauce. DELISH!
POST DINNER DRINK:
9% carbs, 56% fat, 35% protein
110 calories
Post din, I made myself a cup of hot coconut milk mixed with collagen matcha powder at home. Good news is that it tasted amazing, bad news is that I am officially 100% out of my favorite collagen matcha drink mix…and this was the last drink of all time.
SO SAD!!!!!
Anyway, I came in at 27% carbs (100g), 48% fat carbs (79g), and 25% protein (94g protein) and 1,491 calories.
Okay. I am literally falling asleep right now. Gotta go take a shower and brush my teeth. SEE YOU TOMORROW!!!!
The post Stretching myself too thin… | 54 of 90 appeared first on Blogilates.
October 7, 2019
How much protein should I be eating? | 53 of 90
Hey guys!
Hope you’re having a great start to your week! Monday has already been off to a crazy beginning, as we have a HUGE shoot at the end of the week with over 21 people involved! It’s the biggest cast and crew I’ve ever led.
What are we shooting you ask? Well, remember those body image videos I was casting for? We’re finally shooting them! I’m excited to be meeting and getting to know quite a few POPsters really well this Friday! And you’ll get to meet them later this year when we release the content :)
The reason why I am taking a mini break from shooting new workouts is because I need to give my brain some time to focus on bigger projects, like these creative videos. I have some messages I want to send out to the world, but I want to send it out in a manner that makes you think about what you just watched. Right now, there are no sponsors or anything for these videos, so 100% of the production cost, the wardrobe, the hair and makeup, the camera crew, the location etc. – it is coming out of my pocket. My only hope is that the videos will impact a lot of women.
Anyway, let’s talk about what Sam and I did on Sunday!
Yesterday’s Recap:
My Fit Journal entry. I started off the day with a 9am weight lifting class! I’m starting to see more muscle definition in my arms and I AM LOVING IT! I feel so strong and powerful. Yay!!
After class, I headed home and got ready for our 1 year anniversary brunch at Inn of the Seventh Ray! We’ve driven past this enchanting place a quite few times whenever we were headed to a hike in the mountains, and I have always wanted to go!
How cute is this? It’s a restaurant that’s tucked away in the forest! You get to eat al fresco (my fave type of dining) and the atmosphere is purely relaxing as soon as you walk through these gates.
Look at this view!!! How gorgeous right!!?? I asked for us to be seated by the creek, but sadly the creek was dry :(
BRUNCH:
13% carbs, 68% fat, 18% protein
938 calories
For brunch, Sam decided to do the brunch buffet (looked ABSOLUTELY DELISH) and I ordered a duck bacon omelet with brie cheese, apple slices and a side of salad along with a bowl of chilled avocado cucumber soup! I’ve never had duck bacon before. I’ve also never had apple in my eggs. But guys, the flavors were PERFECTION! A perfect mix of sweet and salty!
I normally would have done the brunch buffet, but I know me, and I know I can easily overeat, like waaaaay crazy past fullness! My parents always told me that in order to “make your money back” from a buffet, I needed eat enough to make the restaurant go out of business :P So, with that mentality ingrained in my brain from a young age, it is safe to say I do not have a healthy relationship with the buffet. So, it’s best that I just don’t :)
The ambiance was so incredible that I was literally smiling the whole time! I seriously wish I could eat al fresco for every meal. I loved eating in the forest so much. Sam on the other hand, really enjoyed all the food he got to try. That is what makes buffets so amazing – the variety at your fingertips!!!
SNACKS:
91% carbs, 6% fat, 3% protein
176 calories
When we got home, we had an Edible Arrangements delivery from Sam’s parents! So lovely! I forgot to take a pic of the whole arrangement, so I snapped this after I had pulled off the fruit to store in the fridge. I had a some juicy strawberries and pineapples! YUM!
Then, I had some Bubbly Rose kombucha from Health-Ade along with some organic raspberries. I was so sad that my raspberries were not sweet at all. I actually consciously chose to buy the organic raspberries for $2 extra because I thought it would guarantee sweetness.
But sadly, they were tart and bland. Ugh. Now what do I do!!??? I have a whole ‘nother package left :( Maybe a smoothie?
DINNER:
49% carbs, 41% fat, 10% protein
321 calories
For dinner, I made cauliflower rice with green beans and chanterelle mushrooms. This was a completely vegan meal that did not disappoint or leave me craving more! Honestly mushrooms are so hearty, I would probably choose them over meat for many dishes!
Yesterday came in at 1,434 calories and 31% carbs (112g), 54% fat (84g), and 15% protein (52g).
HOW MUCH PROTEIN SHOULD I BE EATING?
I need to make a more conscious effort to up my protein intake, especially if I want continued muscle development. But, how much protein?
Well…that’s not a simple question apparently.
According to the bodybuilding.com Recommended Protein Intake Calculator, my recommended protein intake should be 151g for my goals. But there were a bunch of comments saying that the calculator was inaccurate and outdated.
According to the USDA calculator recommended by Harvard Medical School, my protein intake should be 46g.
According to Calculator.net’s Protein Calculator, they say that American Dietetic Association (ADA) recommends a woman at my age and height to have at least 58 – 104 grams/day; The Centers for Disease Control and Prevention (CDC) recommends 54 – 190 grams/day; and the World Health Organization’s safe lower limit is 48 grams/day.
Hmm. OKAY.
I wanted to know how these “calculators” were calculating my recommended protein intake. So I found a formula on verywellfit.com.
Here were their directions:
“To determine your protein needs in grams (g), first calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2. Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
Use a higher number (between 1.2 and 2.0) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.”
Okay, so let’s give this a shot:
126.6 lbs/2.2 = 57.5 kg
Recommended g of protein for a person involved in consistent and intense weight or endurance training is between 1.2 and 2.0g per kg.
So, my range would be 69g to 115g of protein.
Well, you know what this means. THERE’S NO RIGHT ANSWER! I think I will start by upping my protein intake to over 100g per day as a start and I’ll make note of how I feel.
If you’ve been with me from the beginning, you’ve seen me go from lazy keto, to strict keto, to moderate fat/moderate protein/low carb to now testing out high protein/lower fat/low carb. Flexibility is key in this 90 day journey if I want to understand my body better.
OH!!! Also, tomorrow I get my blood test results back!!! So excited to see what I learn!! I’m going to ask the doctor a billion questions. I am hoping tomorrow’s blog posts will be very enlightening for all of us!! But…at the same time, there’s a possibility that I will learn nothing at all. Guess we will just have to wait and see!
The post How much protein should I be eating? | 53 of 90 appeared first on Blogilates.
October 6, 2019
1 year of being married! | 52 of 90
October 6, 2018.
One year ago today I wore the dress of my dreams, walked down the aisle of my dreams, and married the man that l thought only existed in my imagination. 
When I think back to the feelings of our wedding day, the vibes were thrivin’ on a whole ‘nother level!!! After 10 whole years, Sam and I finally became HUSBAND and WIFE. 
October 5, 2019
10 years ago today… | 51 of 90
10 years ago today, I uploaded my first YouTube video thinking only a few people would watch it. I was moving cross country so it was a farewell workout video meant only for my Pilates students at the gym. I didn’t even really think too hard about my username “blogilates” – I just picked 2 things I loved: Pilates and blogging and mushed it together!
Today we have over 4.7 million Popsters on YouTube!!! Why? I want to think it’s because the foundation of my channel came from a place of simply wanting to teach. And I’m so fortunate that you were willing to watch and learn!
Back then trainers on YouTube were looked down upon by the traditional media, you were seen as a joke even if you were properly trained and certified, and other instructors saw you as illegitimate. Oh how times have changed.
October 4, 2019
Week 7 Weigh-In | 50 of 90
How are we actually at week 7 right now??? I can’t believe this 90 day journey is going so fast and I can’t believe I haven’t wanted to just binge on ice cream, milkshakes, burgers, and go to an all you can eat buffet already! Every other diet I’ve been on has made me feel that way, which tells me that I am really in tune with my body, my mind, and my soul right now.
Some feelings…
I am not hungry. My food FULFILLS me.
I am not frustrated. My challenges DRIVE ME to problem solve.
I am not obsessed. My careful analysis keeps me INFORMED.
I am not waiting for this to end. My journey has been NOURISHING.
Before we get to the week 7 weigh in, let’s talk about my fave non-scale victory of the week: I AM TRULY FEELIN’ MYSELF IN MY DANCE CLASSES!
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October 3, 2019
How I broke my plateau | 49 of 90
This 90 day journey has challenged me in so many ways, but I appreciate the struggle because it’s made me so much smarter, so much stronger, and so much more strategic. I’ve hit plateaus before – and usually I would just say “oh well, that’s just my body telling me that’s enough”. But the truth is, I’m in charge of my enough – because I am in charge of my body. So, this time, instead of giving up, I worked WITH my body to figure out how I could still achieve my goals, while still enjoying the process. Because there’s no point to all this if I am not having fun. I made sure to be flexible with my approaches, and let me tell you – THIS was the key to me breaking my plateau.
Because I’ve been logging my weight every single day since the 90 day journey started in mid August, I was able to make this cool graph! Have a look at how my weight has changed over time.
As you can see my most drastic progress happened at the very beginning 8/16 – 8/23. I think most of that was water retention. This was me doing lazy keto.
Then I plateau’d a bit around 8/23 – 8/30 so I decided to get stricter with my keto, so I went even lower carb and even higher fat. I saw a second drop from 8/30 – 9/13. But I noticed I was really thirsty all the time.
THEN the BIG PLATEAU from 9/13 – 9/27. This was when I was super, uncomfortably bloated and just feeling not well. I was also still REALLY thirsty all the time. I was still doing strict keto at this point. I reached out to my friend Drew, the author of Complete Keto and he suggested some supplements that initially helped me feel less thirsty, but my bloat was NOT going anywhere. Towards the end of the 2 week bloat, I decided to up my probiotics by drinking kombucha. I also introduced some berries back into my diet, and I removed processed meats like bacon. The bloat began to go away, but my weight was still stuck.
Beginning 9/26, I started to track my macros and my calories after talking to a health coach about my rut. He said I needed to track if I wanted to truly understand what was going on. It was then that I also decided to stay away from nuts since I had been mindlessly snacking on them for no good reason besides the fact that I was bored.
The good news is that the tracking has definitely broken my plateau! Now it’s still early, but I can tell that it is working! It’s been nice to know exactly what I am consuming and I actually kinda love my food scale. I’m very happy that I didn’t just get frustrated and give up after my 2 week plateau. Instead I leaned into my problem and said OKAY, how are we going to fix this? My approach HAD TO change in order for my body to keep changing.
So if you’re stuck in a rut, you need to take a step back and look really objectively at what you’re doing. Take the emotions out of it. What’s working? What’s not? Start changing one little thing at a time. You WILL find an answer. And if not, then maybe it’s time to talk to your doctor or a health professional to see if there’s something deeper lurking here.
BTW, my blood tests come back next week! I am excited to see what they say. A part of me thinks I’m not going to learn anything new, that I am fine, and that all the money I spent was wasted. But another part of me really wants to find something wrong with me (but like, not too wrong ya kno lol) so that I can be like “YOU SEE! THAT IS WHY THIS AND THIS AND THIS AND THIS.”
Yesterday’s Recap:
Here’s my Fit Journal entry!
BREAKFAST:
0% carbs, 0% fat, 100% protein
35 calories
For breakfast, I had my collagen matcha drink.
LUNCH:
14% carbs, 61% fat, 25% protein
760 calories
Then for lunch, I ordered a chicken cobb salad (no bleu cheese) from Mendicino Farms. No time to cook. Instead of using their dressing and their glaze, I used my Tessamae’s Habanero Ranch dressing instead. Super delish!
Post lunch snack was a bottle of Health-Ade Passionfruit Tangerine kombucha! These flavors are so fun and sooooo yummy! Yay for tasty probiotics that taste like a treat!
After work, Laurel, Brittney and I went to try out a new class on Classpass! This was a circuit training HIIT class at Project Steel. We rowed, clean & pressed, did wall balls, jump squats, heavy butterfly situps, and all sorts of body weight exercises that left us super sweaty after the hour. Most people have drinks after work, but we like to sweat. Yes, we’re weird. But workouts are our therapy…and that’s the Blogiladies for ya!
After work, Sam and I stopped by Honeymee (my fave matcha milkshake shop) and I ordered a hibiscus tea, no honey. (The worker was confused as to why I was at Honeymee ordering something without honey haha). Sam got the matcha milkshake! Literally the best thing ever. But every time I have one, I literally break out the next day with at least one HUGE pimple near my chin. #WORTHIT
By the way you guys, I am not doing good at eating earlier. This dinner was at like 9pm or something. BUT I am sleeping more (for a majority of the week) so at least that’s a good habit that is forming.
DINNER:
18% carbs, 53% fat, 29% protein
733 calories
For din, I had shishito peppers with furikake, lime cilantro cauli rice, baked salmon, avocado, and a coconut wrap filled with lime cilantro cauli rice, and egg, and more avocado!
Post dinner, I made myself a collagen matcha coconut drink that George really wanted.
So, yesterday I came in at 16% carbs, 56% fat, and 28% protein and 1,528 calories! Feeling full and feeling fulfilled!
The post How I broke my plateau | 49 of 90 appeared first on Blogilates.
October 2, 2019
Can you train your brain to crave working out? | 48 of 90
Hey guys!
If any of you have ever had motivation issues when it comes to working out, this blog post and this video is for you. (Oh also – I do a surprise 2020 Fit Planner unboxing at the end of this video!)
Did you know that you can actually trick your brain into CRAVING exercise?! IT IS POSSIBLE and totally doable. Here’s how:
The brain is naturally wired to minimize effort as a way to conserve energy for human survival. According to Psychology Today, the brain sees things as either a THREAT or a REWARD. Working out is unfortunately perceived as a threat because it takes a lot of effort. So it makes sense psychologically why most people naturally don’t want to work out.
So how do we turn working out into a reward? Well, we basically have to find a way to counter all the reasons why the brain thinks working out is a threat! So…that means we need to find as many ways as we can to trick the brain into thinking that exercise is a rewarding, pleasurable experience.
Here’s how you do that.
BRAIN HACK #1:
In order to trick our brains into thinking working out is not a threat, we can’t exercise in ways that scare us! Like, if you haven’t worked out in a while, do not just jump into a CrossFit class or do a million burpees! Your body and your brain both need warming up. Start with something easier, something more pleasant. Something you actually LIKE! Working out should NEVER be something you loathe, but rather something you love!
If you love walking your dog, that counts. If you love dancing in your bedroom, that counts. Begin to give yourself credit for movement, and your brain will begin to link your feelings of happiness with the activity you’re doing. It is extremely important to make sure that an emotional, positive relationship is created between working out, your brain, and your body. If it’s not positive, your brain will still see working out as a threat. Again, we want your brain to think of it as a reward.
BRAIN HACK #2:
We need to trick our brains into thinking that working out is low effort. But how? Most workouts feel like torture. I mean, if you’re on a treadmill for an hour, I would have to agree that that is def torture. But – if you’re on a treadmill for an hour catching up on your fave tv show, it’s not longer as torturous is it?
Exactly.
It feels less torturous because you are DISTRACTED from the pain. In fact, you’re probably looking forward to seeing what happens to your favorite characters…which then tricks your brain into thinking it’s looking forward to the workout…because you’ve now linked watching you fave show with being on the treadmill. If you follow the logic, you can see now that the brain will perceive the treadmill as a reward instead of a threat!
BRAIN HACK #3:
Another way to link positive experiences with working out is to invite your friends to work out with you. Social interactions are generally rewarding when it’s with people you love and care about. But on the flip side, if you decide not to show up for a workout and leave your friend stranded and alone – your brain will view that as a threat! So what does it want to do? Your brain will tell you that you NEED to show up to support your friend or else your friendship is threatened. So – what happens is, you probably wouldn’t dare skip that workout!
BRAIN HACK #4:
Our brains crave rhythm and routine. Think about this. If you scheduled a date with your significant other, or you booked a doctor’s appointment, you wouldn’t miss it right? Same goes for your workout. YOU NEED to schedule your workout into your calendar, your planner, or your phone! You need a date, you need a time and you need to know what you’re doing. Be specific! Because if you’re not, your brain won’t understand why your workout appointment is such a big deal and won’t view it as a threat when you miss it.
What I am saying is, give your workouts the importance it deserves! And – the more you schedule your workouts at the same time every day, the more the brain views it as a HABIT. And guess what? Once you form a habit, it becomes less effort to maintain that action because your body and your brain become used to it – it expects it. It becomes easier. The good news is that your brain can get addicted to a new rewards easily! A new study in the European Journal of Social Psychology shows that new habits can be formed within a month and very few take more than 66 days.
Yesterday’s Recap:
Here’s my Fit Journal entry! (OH by the way, did you know that there’s 90 days left til 2020!??? OMG HOW????!!! If you wanna start your own 90 day journey now, grab the 12 week journal and fill this baby out before you use the 2020 Fit Planner in January!)
I had no time to prep my food, so all yesterday’s food was from restaurants. I did my best to calculate my macros based on the database of meals that were previously uploaded by other users on MyFitnessPal. I was actually surprised by how much has been uploaded!
Also because yesterday’s schedule was so insane, I did not have time to workout. It became a rest day. I really wanted to go take that Popping class I took last week but didn’t make it in time :( Oh well. I’ll make up for it with more dance classes this week!
BREAKFAST:
0% carbs, 0% fat, 100% protein
35 calories
For my morning drink, I had some collagen matcha in my water!
LUNCH:
23% carbs, 54% fat, 23% protein
580 calories
This is always what I order when I do Tender Greens! The Tuna Nicoise Salad with no potatoes, no bread. Always so good!
POST LUNCH SNACKS:
61% carbs, 32% fat, 7% protein
410 calories
To celebrate the 2020 Fit Planner launch, Sam and I took the Blogifam out to enjoy some Freezes at Pressed Juicery! These are plant based soft serves made from real fruits, nuts and veggies, so for the members of our team who are on Whole30, this was totally doable.
I got the strawberry freeze with blueberries, strawberries, and almond butter drizzle! IT WAS SO GOOD! I am so happy to be eating real fruit again. I feel like my energy is higher, and I am no longer weirdly thirsty all the time, like when I was doing keto.
I also wanted something fun to drink afterwards to reached for one of my Health-Ade Kombuchas! I love kombucha because it tastes like soda but isn’t high in sugar or calories, AND it has the probiotics I need to help keep my digestive system healthy! I tried their new Tropical Punch flavor and it is so good!
DINNER:
6% carbs, 64% fat, 30% protein
635 calories
Dinner had to be delivered to the office because I needed every second I could get to edit the brain hacks video above. I ended up staying at the office til 1AM. Sam wasn’t happy about that, but I had to do what I had to do.
Also, this was the 2nd day of my period, but I did not feel ravenous! I think the tracking has really made me conscious of my eating habits. And what I am learning now is that most of the time, I was eating out of boredom! Weird how tracking can make you reflect honestly. I didn’t expect it to have that effect on me. I really thought I’d hate tracking, but it’s not that bad. It’s been oddly satisfying to type in my food and to see what’s actually going into my body.
Yesterday I came in at 1,660 calories and 26% carbs, 51% fat, and 23% protein. I don’t exactly know how accurate that is since I didn’t make any of it at home, but oh well! Did the best I could!
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